In Gym:
“Oregano Spice 2”
Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power snatch, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift.

At Home:
“Oregano Spice 2”
Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 5-9x object hang power snatch (max vertical jump), the second seven minutes are 5-7x dumbbell/object front squat (or squat jump), and finally, the last seven minutes are 10-12x deadlift (single-leg romanian deadlift).

In Gym:
“Wake Me Up Before You Joe Joe”
two rounds for time:
46x box jump, 28/24″ platform
46x pushup
46-calorie row
46x strict sit-up

At Home:
“Wake Me Up Before You Joe Joe”
two rounds for time:
46x tuck jump
46x pushup
46x renegade row
46x mountain climber
46x strict sit-up

In Gym:
10 one-minute rounds of:
10x lateral burpee
max reps of power clean @ 155/105-lbs.

Rest 90 seconds between rounds.

At Home:
10 one-minute rounds of:
10x lateral burpee
max reps of dumbbell/object clean –or– opposite arm and leg pike-up

Rest one minute between rounds.

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

for time:

15-12-9

chest-to-bar pull-up

overhead squat @ 135/95-lbs.

–rest two minutes–

21-15-9

pull-up

overhead squat @ 115/75-lbs.

At Home:

for time:

15-12-9

strict pull-up –or– sheet row –or– rotational sit-up

heavier goblet squat –or– 2x squat

–rest two minutes–

21-15-9

strict pull-up –or– sheet row –or– rotational sit-up

lighter goblet squat –or– 2x squat

In Gym:
hang power snatch
3-3-3-3-3

Compare results to November 30, 2020.

weighted ring dip
5-5-5-5-5

At Home:
five one-minute rounds, rest exactly 90 seconds between rounds:
30-second plank hold
max standing long jump

then, as many rounds as possible in four minutes:
dip option

In Gym:
Practice cleans for 12 minutes.

then, as many rounds as possible in seven minutes:
5x box jump, 30/24″ platform
3x clean @ 225/155-lbs.

Compare results to January 8, 2018.

workout courtesy of crossfit.com

At Home:
as many rounds as possible in nine minutes:
5x tuck jump
3x clean dumbbell/object clean –or– 5x squat drop

In Gym:
five rounds for time:
5x strict pull-up
10x pull-up
20-calorie row
20x back rack lunge @ 95/65-lbs.

At Home:
five rounds for time:
15x strict pull-up –or– 25x sheet row –or– 40x bodyweight renegade row
20x dumbbell/object lunge –or– 20x lunge jump
30x lunge

In Gym:
“Barbara Ann”
five rounds, each for time:
20x handstand pushup
30x deadlift @ 135/95-lbs.
40x sit-up
50x double-under

Rest exactly three minutes between rounds.

At Home:

five rounds, each for time:
20x handstand pushup –or– atomic pushup
30x dumbbell/object deadlift –or– single-leg romanian deadlift
40x sit-up
50x double-under –or– jumping jack

Rest exactly three minutes between rounds.

In Gym:
On a 25-minute clock, five rounds for maximum distance:

Row for 50 seconds & rest 10 seconds
Row for 40 seconds & rest 20 seconds
Row for 30 seconds & rest 30 seconds
Row for 20 seconds & rest 40 seconds
Row for 10 seconds & rest 50 seconds

workout courtesy of crossfit.com

At Home:
On a 20-minute clock, four rounds:
Exercise for 50 seconds & rest 10 seconds
Exercise for 40 seconds & rest 20 seconds
Exercise for 30 seconds & rest 30 seconds
Exercise for 20 seconds & rest 40 seconds
Exercise for 10 seconds & rest 50 seconds

Round #1: mountain climber
Round #2: v-up
Round #3: no pushup burpee
Round #4: air squat

In Gym:
“Bill Love Burpee“
for time:
20x burpee
40x goblet squat @ 50/35-lbs.
20x lateral burpee
40x goblet squat @ 50/35-lbs.
20x (burpee + box jump), 24/20″ platform
40x goblet squat @ 50/35-lbs.

At Home:
“Bill Love Burpee“
for time:
20x burpee
40x dumbbell/object goblet squat –or– 60x squat
20x lateral burpee
40x dumbbell/object –or– 60x squat
20x (burpee + box jump), 24/20″ platform –or– 20x (burpee + tuck jump)
40x dumbbell/object –or– 60x squat